general warmup (15 minutes)

windshield wiper squats x 20 reps

2 hand wood choppers x 15/15 reps

alternating 1 hand snatches x 20 reps

barbarian split squats x 12/12 reps

specific warmup (5 minutes)

2 hand pause squat cleans set up and light practice

strength (20 minutes)

heavy 2 hand pause squat cleans x 3 reps x 8 sets

conditioning/accessory work (

1/2 kneeling double club lateral pullovers x 12 reps

seated double club flys x 15 reps